New to "bodybuilding"

Marinerider · 09-16-2003, 02:26 PM

Ma nishma? (What's up! in Hebrew). This is my first post and hence my first question.

I've been lifting on and off for 8 years now, but now I am serious about bodybuilding. My question pertains to my training split. I've broken my workouts into 4 week increments. I work every body part at least once a week. In one 4 week increment I focus on one body part 2x a week. Last 4 week increment I concentrated on legs. Now I am focusing on chest 2x a week. Is this a good idea? I've read some places that you should train each body part twice a week. How do you do this on a 4 day a week workout? Thanks for the help and responses.

Pete

P.S.
My Capt. is making me run 9-15 miles a week beginning next week in addition to my swimming 2x a week. How much will this inhibit or help me in working out in the gym?

KrYptic.X · 09-17-2003, 01:54 PM

Quote:

Is this a good idea? I've read some places that you should train each body part twice a week. How do you do this on a 4 day a week workout?

My recent/limited experinece has shown that a bodypart 1x a week (with the acception of Calves and Abs) seems to work best for growth.

I ahve been anxious to see how it works increasing volume to 2x a week (light day and heavy day) or to go to a split where muscles get worked every 5 days.

Quote:

My Capt. is making me run 9-15 miles a week beginning next week in addition to my swimming 2x a week. How much will this inhibit or help me in working out in the gym?

Make sure you are putting down extra calories on that/those day(s)(clean calories mind you) since that added cardio is going to burn a bunch.

satan · 09-18-2003, 10:29 AM

lechiam!

twice a week might not be bad at first, but don't do this for too long or you might overtrain.

the consensus is usually 1 body part once a week, but then everyone is different. experiment and find what works best for you.

as far as the amount of cardio you're doing, the important thing is that you compensate for calories lost by EATING. A LOT. 5-6 meals a day, lots of protein (at least your bodyweight # in grams... ie, if you weight 150, you need at least 150 grams of protein a day), plenty of EFAs, and be sure to devour a lot of carbs after every workout session.

Ahsan · 09-20-2003, 01:15 PM

i think these people r right u shoul not train ur muscle 2 times a week bcz it wiil let u to over training and nothing else. u must get enough rest.and eat xtra calories bcz few calories will be burnt.

09-16-2003, 02:26 PM	#1
Marinerider Registered User Join Date: Sep 2003 Location: College Station, Tx Posts: 3	New to "bodybuilding" Ma nishma? (What's up! in Hebrew). This is my first post and hence my first question. I've been lifting on and off for 8 years now, but now I am serious about bodybuilding. My question pertains to my training split. I've broken my workouts into 4 week increments. I work every body part at least once a week. In one 4 week increment I focus on one body part 2x a week. Last 4 week increment I concentrated on legs. Now I am focusing on chest 2x a week. Is this a good idea? I've read some places that you should train each body part twice a week. How do you do this on a 4 day a week workout? Thanks for the help and responses. Pete P.S. My Capt. is making me run 9-15 miles a week beginning next week in addition to my swimming 2x a week. How much will this inhibit or help me in working out in the gym?
	You better freakin' fly freak.

09-18-2003, 10:29 AM	#3
satan Registered User Join Date: Sep 2003 Posts: 10	lechiam! twice a week might not be bad at first, but don't do this for too long or you might overtrain. the consensus is usually 1 body part once a week, but then everyone is different. experiment and find what works best for you. as far as the amount of cardio you're doing, the important thing is that you compensate for calories lost by EATING. A LOT. 5-6 meals a day, lots of protein (at least your bodyweight # in grams... ie, if you weight 150, you need at least 150 grams of protein a day), plenty of EFAs, and be sure to devour a lot of carbs after every workout session.
satan Registered User Join Date: Sep 2003 Posts: 10

09-20-2003, 01:15 PM	#4
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	i think these people r right u shoul not train ur muscle 2 times a week bcz it wiil let u to over training and nothing else. u must get enough rest.and eat xtra calories bcz few calories will be burnt.
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

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